Calories: How many does my child need?

Leave a comment

January 2, 2013 by thehealthyheartcenter

2-3 years: 1000 cals

breakfast: ½ slice whole wheat toast, 1 teaspoon butter, ¼ cup diced pears and ½ cup 2% milk**

snack: 5 whole wheat crackers, ¼ cup diced peaches

lunch: 1 slice whole wheat bread, 1 slice swiss cheese, 1 slice ham, 1 teaspoon mayo, ½ cup steamed broccoli, ½ cup 2% milk

snack: ¼ cup cottage cheese, ¼ cup crushed pineapple

dinner: chicken stir fry (same at family dinner) ½ cup veggies, 1 ounce chicken breast, ¼ cup brown rice, ¼ cup watermelon, ½ cup 2% milk

**Consult with your pediatrician about which fat content of milk is best for your child.

4-8 years: 1200-1200 cals

breakfast: ¾ cup cereal, 1 banana, 1 cup skim milk

lunch: 1 mini whole wheat pita with 3 ounces turkey breast, ½ pepper, 1 teaspoon light mayo and lettuce, 1 part skim mozzarella cheese, 1 kiwi, 1 cup skim milk

snack: 2 cups popcorn

dinner: 4 ounces fish, 1 cup couscous, 1 cup steamed broccoli, 1 cup skim milk

dessert: 1 fat free pudding cup

 

girls 9-13 years: 1600 cals

breakfast: one whole wheat English muffin, 2 tbsp. peanut butter, banana, 1 cup skim milk

lunch: tuna sandwhich- 3 ounces tune, 2 tbsp. low fat mayo and 2 slices whole wheat bread, 1 cup low fat yogurt, apple

snack: 4 tbsp. hummus and 12 baby carrots

dinner: 3 ounces chicken, 1 cup broccoli, 1 cup brown rice, garden salad with 1 tsp. low fat dressing, 1 cup skim milk

dessert: sugar free hot chocolate

 

boys 9-13 years: 1800 cals

OR

girls 14-18 years: 1800 cals

breakfast: 1 egg scrambled, 1 slice whole wheat toast, 1 orange, 1 cup skim milk

lunch: ham sandwhich- 2 ounces ham, 1 ounce low fat cheese, 2 slices whole wheat bread, and mustard, ½ cup pretzels, 1 apple

snack 4 tbsp. hummus and 12 baby carrots

dinner: 1 cup cooked pasta, 3 ounces chicken, ¼ cup red sauce, garden salad with low fat ranch dressing, 1 cup skim milk

dessert: ½ cup low fat ice cream

 

boys 14-18 years: 2200 cals

breakfast: ½ cup oatmeal, 1 cup skim milk, 1 slice whole wheat toast, 1 egg scambled, ½ grapefruit

AM snack: 1 cup melon, 1 ounce almonds

Lunch: 1 cup vegetable soup, 1 turkey sandwich- 2 slices whole wheat bread, 3 ounces turkey, 2 tsp mayo, lettuce and tomato, 1 cup carrots and celery sticks, 1 apple

PM snack: 3 cups popcorn, one banana

Dinner: 3 ounces pork chop, 1 cup pasta, 2 tsp. margarine, 1 cup green beans, 1 cup skim milk

Dessert: 1 cup skim milk and 15 animal crackers

 

http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Contact Dr. Gauvin!

Tele- 703-485-0470

Main Office:
14130 Noblewood Plaza
Suite 306
Woodbridge, VA 22193
TheHealthyHeartCenter.com

Enter your email address to follow THHC blog and receive notifications of new posts by email.

Join 27 other followers

Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

%d bloggers like this: